Building power in football training

Professional Football players are supreme athletes. They possess a potent combination of strength, power, and stamina which is needed in order to be able to put on their Nike Football Kits from numerous times a week and head to the training ground.

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Power is essentially the product of strength and speed courtesy of a specific movement. In Football, these movements include running, jumping, heading the ball and changes in speed. To establish power for a Football player, you should focus on exercises that impact multiple muscle groups. The key throughout is to increase your ability to create power.

Power training should not result in any decrease in performance or extreme fatigue. If experiencing pain, you should stop immediately, as continuing despite this will leave you considerably more vulnerable to injury.

It is important to realize that power training is a regime for experienced gym-goers and not for novices. Many of the most commonly used power-building exercises require considerable existing muscular strength. The ability to closely follow instructions and use the correct technique is essential.

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Individual Power Training – Top Seven Exercises

1. Single Arm Barbell Push Press

This exercise is excellent for increasing your pushing power in the shoulder, which would help in a game situation when fending off tackles.

2. Box Squats

This a great exercise for improving your tackling as well as your sprinting and speed changing abilities, as it works on your quads, hamstrings, and glutes.

3. Single Leg Box Jump

This targeted Football drill can increase the hip’s ability to confer force into the ground when only using one leg such as changing direction or shooting on goal

4. Clap Press-up

This unique and visually impressive press-up helps to condition and develop your shoulders and chest – building your explosive power movements.

5. Medicine Ball Slam

The medicine ball slam is a surprisingly tough exercise. Do make sure that the floor of your gym can absorb the impact of a medicine ball! This exercise helps to strengthen your shoulders, hips, and back.

6. Face Pull

This dynamic yet simple exercise is great for increasing strength in the rear parts of the shoulder and the forearms.

7. Kettlebell High Pull

This multi-functional exercise is great for building up power in the legs, glutes, and shoulders.

These exercises help to produce the power needed in the upper body and the legs to create the speed and agility that is needed on the football pitch.

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